 I've just got myself a Kenwood 'Smoothie2Go' and absolutely love it! I could never really see the point of juicers or smoothie makers; why not just eat the apple and the banana, save the hassle and the washing up? However, when a friend of mine was sipping an enormous smoothie from handy mug I just had to get one. For £29.99 it has to be one of my best investments in a long time - 2 minutes to make a smoothie that keeps me going for hours!
This handy little gadget does exactly what it says on the tin. Simply put your ingredients into the plastic mug container, screw on the 'blending lid', click it onto the machine, blitz it for about a minute, take the blending lid off and screw on the leak proof lid (complete with flip top). Minimal fuss, minimal mess - and all the bits can just be bunged in the dishwasher. What's more, it comes with two mugs so you can make one for a friend.
It comes with a few recipe suggestions, but I've just messed about with different combinations. This is my favourite so far:
- 2 handfuls mixed berries (frozen ones are great - cheap from most supermarkets).
- 2 tablespoons live natural yoghurt
- 1 banana
- 2 tablespoons porridge oats
- 2 ice-cubes
- 1 teaspoon honey (to taste)
- 1 teaspoon mixed seeds/flaked almonds
- about 2 cups fruit juice/water/milk
This mixture is really yummy, and keeps me going from breakfast until lunch or even longer. Not only that, but it's full of antioxidants, fibre, nutrients and vitamins. And it's pretty colour.
Let me know if you have any other recipe suggestions...
 Living near an RAF base I get to see a lot of fast-jet pilots with stiff, sore necks and achey backs, the consequence of low-level sorties, 'dog-fighting', and pulling 'g'. Sadly, whilst I see a few 'mavericks', none of my patients quite resemble Tom Cruise (think long-johns, thermals, Snowdonia and rain not board-shorts, sunnies, Miramar and sun!). As patients go, the aircrew guys are perhaps some of the worst - late cancellations when a debrief over-runs, or postponing an appointment when the flying programme changes at the last minute.
However, after watching this awesome film, all is forgiven! You can't help but feel enormously proud and patriotic. Thanks guys. Fly safe :)
And, for those of you left wanting more, here's another one. Just to keep you smiling.
 I'm sometimes something of a procrastinator. I dither about making decisions, particularly those bigger ones that might have a lasting effect, either at home, or at the Llangefni Chiropractic Clinic. It's something that I'm sure we all do, but I found a brilliant little snippet that I'm trying to apply to all those unmade decisions:
Ask yourself these three questions:
1. What's the best thing that could happen?
2. What's the worst thing that could happen?
3. What's the most likely thing to happen?
If you can live with the worst thing that could happen, and the most likely thing to happen will help you to achieve the things that you want, then, decision made! Go for it.
However, if the worst thing that could happen is totally unacceptable and the most likely thing to happen isn't going to help much, then again, decision made. Don't do it!
So, for instance, with respect to the recent refurbishment of the Llangefni Chiropractic Clinic.
What's the best thing that could happen? The clinic will be refurbished, quickly and on schedule, with minimal disruption, and will look amazing, be more inviting for patients and a nicer place to work in.
What's the worst thing that could happen? The work will take ages and ages and maybe cause the clinic to be uninhabitable, in which case I'd have to find alternative premises.
What's the most likely thing to happen? The work will over-run a little, be noisy, dusty and disruptive but we'll cope with it, and in the long run the clinic will benefit from the facelift.
Whilst I wasn't actually the one that had to make the decision about the building work, I did ask myself these questions regularly over the past five months when I felt I couldn't put up with any more noise and dust! I'm pleased to report that the building work is now nearly finished, and the Llangefni Chiropractic Clinic is looking an awful lot better...
 Ever pulled a sicky? Wonder how many other people do? According to a recent study published by the Office of National Statistics it's quite a lot of us:- 131 million working days were lost to sickness absence in 2011.
- This equates to 4.5 days off per person, per year!
- 34.4 million working days in 2011 were lost to musculoskeletal conditions - things like back pain, neck pain and upper limb problems.
- Minor ailments (like coughs, colds and 'flu) were the most common reason given for time off work.
- Per condition, musculoskeletal problems (like back pain and neck pain) caused the greatest number of days off.
- Self-employed people take fewer days off than employed ones. (Office of National Statistics, May 2012)
So, since we chiropractors are the ones to sort out musculoskeletal problems, we're the ones to see if you have any aches and pains! Then again, we all need the odd 'duvet day'...
 A patient of mine, nearing the end of her treatment and rehabilitation phase, asked what was the quickest and easiest way to get fit. I suggested running. Personally I find it time and cost effective. No expensive gym membership, pricey equipment or time wasted getting there - I can dash home, sling on my trainers (it's worth investing in a decent pair) and can complete a 5 mile run, do some toning exercises, stretch out, shower and change inside an hour. Ok, so I've been doing it for a bit - but an article I read the other day in Runner's World magazine (June 2012 edition) sang the praises of squeezing in even 15 minutes of exercise every other day.
The article highlighted how just 15 minutes of exercise can be beneficial:
- It keeps you fit.
- It can reduce stress.
- It can help to stimulate activity and creativity.
- It activates hormones that are associated with positive thinking.
- It can loosen up the muscles, easing aches and pains and general stiffness.
Here are a few easy ways to get started, even if you've never run before:- Walk for 5 minutes. Then do 30 seconds running/30 seconds walking for 5 minutes. Walk for 5 minutes to cool down. Each week, as you get fitter, add a run/walk interval, or increase the time that you run for.
- No watch? Do the above, but instead of timed intervals use lamp-posts or trees spaced about 100 metres apart to do your run/walk intervals.
- Lots of stairs at work? For 5 minutes, walk up and down 1-2 flights of stairs. Then run a floor, walk a floor. Then walk for 30 seconds and run 2 floors, then walk for 30 seconds and run 3 floors. Cool down for 5 minutes. The following week, repeat the sequence twice, and add in another set.
Obviously, running isn't for everyone, and sometimes our bodies limit what we can do. However, you can easily substitute intervals of fast walking/steady walking for the run/walk intervals, and will still see great results. Take it gently to start with, don't get too puffed out (you should still be able to talk!) and listen to any niggles that your body might have. If in doubt - just ask! I'm only a phone-call away...
 This video has to be one of the most inspirational things I've seen in a long time. It just goes to show what amazing things we can do - given a lot of hard work, focus, motivation and dedication.
A veteran paratrooper, crippled with back and knee pain has been told that he'll never walk freely again. Then, with time, effort and a lot of hard work, he manages to turn things around... Click here to see this amazing transformation.
 Being a keen, (though somewhat weather dependent!) runner, I was grateful of the opportunity to spend a few minutes chatting with the members of Cybi Stryders yesterday evening.
The Cybi Stryders are a friendly, Anglesey running club. Based in Holyhead, they meet twice a week on Wednesdays and Sundays. The mid-week meet is for a short 5-6 mile run, usually in Menai Bridge, Holyhead, Bodedern or Llangefni and they go for a longer run on Sunday mornings - Newborough Forest, The Stacks, Rhoscolyn and sometimes even Snowdonia. The club is made up of a friendly bunch of people with mixed ability - slow plodders to faster, more elite competitive runners. Some go along just for the opportunity to go running with a few, like-minded people, whereas others use the club in order to help them train for specific events (some of them are running the Anglesey Half Marathon next weekend).
I went along just to say hello, and also to do a bit of promotion work for the Llangefni Chiropractic Clinic. Most people are well aware that chiropractors treat backs and necks, but there seems to be less understanding that most of us treat all sorts of problems with the other joints around the body. This includes common 'running' problems like plantar fasciitis, Achilles tendonitis, 'runner's knee' and problems with the iliotibial band. Often these specific ailments are related to 'biomechanical' issues elsewhere in the body - problems with the mechanics and movement of the pelvis or low back can upset the way that the hips, knees, ankles and foot function (remember the song 'the knee bone's connected to the thigh bone, the thigh bone's connected to the hip bone...'!?). We chiropractors are trained to treat the whole 'chain' of events in addition to the specific, localised problem and are also able to give the essential rehabilitative advice that will help to speed recovery and prevent future injury.
I enjoyed meeting the club members, and feel motivated to perhaps go along and join in with some of the runs. I'm always grateful of the opportunity to 'spread the word' about chiropractic, although as one of the members quite rightly pointed out, hopefully none of them will be needing to come along and see me in the clinic!
 What better way to spend a wet, windy weekend than catching up on paperwork? And that's precisely what I've been doing - wrapped up in a snuggly jumper and armed with a large mug of tea.
People always wonder what I'm up to when I'm not in clinic seeing patients, easing their back ache, stiff neck and sore muscles. Much as I would dearly love to be at home, pottering about the garden, playing with Twiglet (our rabbit) or running on the beach, the job of being a chiropractor and running the Llangefni Chiropractic Clinic seems to be somewhat never ending! Or maybe I'm just inefficient, or perhaps a workaholic?!
One of the more time consuming activities is letter-writing. I like to communicate with each and every patient's GP (with the patient's permission, of course), to ensure that the GP is kept up to date with their chiropractic care. Obviously, there are also occasions when patients will require referral on to another healthcare professional for a second opinion. This letter writing also helps to build inter-professional relationships, and maintain the profile of chiropractic within the wider medical world.
In addition to this there is the work involved with my position on the British Chiropractic Association Council, and the 'business' side of running a chiropractic clinic. Then the ongoing reading to keep up with latest research findings and catching up with old colleagues to discuss useful techniques - or just to have a gossip!
So, that's probably why I'm finally getting around to writing this blog at 11pm, at the end of a productive rainy day. And yes, I did make sure I got up regularly for a wriggle and had a couple of walks, between the showers, for a bit of fresh air and exercise!
 None of us are getting any younger. That's something that we really can't do anything about; we can't stop the clock, or even slow it down. However, we can do something about it. I love the saying 'use it or lose it' and when it comes down to the body, that really is the case.
This year, 2012, marks the 'European Year for Active Ageing'; an initiative set up by the European Union to recognise the increasing ageing population, and to raise awareness of the contribution that the older generation makes to society. The European Year encourages 'active ageing' with emphasis placed on the maintenance of good health and wellbeing, and an active, independent lifestyle, fully integrated and incorporated into the wider society.
In recognition of this initiative, and as part of Chiropractic Awareness Week (16th to 20th April), we chiropractors have done a bit of consumer research*, the results of which highlight the need for action and attention, whatever your age, shape or size: - One in five (20%) aged 55 and over are most worried about becoming less active as they age.
- 48% of over 55’s admit that they are a lot less active than 20 years ago.
- 51% of over 55 year olds are currently suffering from back or neck pain with 33% of those complaining that they suffer daily and 24% stating they have endured some kind of back or neck complaint for more than 10 years.
*conducted by the British Chiropractic Association, February 2012.
The research also explored how back and neck pain is impacting on people’s daily lives. The findings revealed that 13% of those suffering from back or neck pain, aged 55+ experienced difficulties with going to work – a clear concern for the ageing workforce. Additionally, 13% found their pain impacted on their ability to socialise with friends and family. The other main areas of concern related to restrictions in carrying bags/rucksacks, carrying out DIY, exercising and sleeping.
However, despite our concerns, we can do something about it! Like a car, or any well-oiled machine, keep the body moving gently on a daily basis and it'll generally keep going for longer. Remaining active as we grow older is vital for our overall wellbeing and continued health, and a few simple steps can be taken to help preserve your back and posture for years to come:
- Stay as active as you can within your physical limitations - but check with your doctor before embarking on any new exercise regime to make sure it won't interfere with any existing condition or medication.
- Some exercises that may seem daunting or only for the very fit may, in fact, be perfect in allowing you to maintain fitness and mobility if done at a ‘lower’ level. Adding just a few minutes of exercise or stretches to your daily routine could be of benefit - even just a few shoulder shrugs or gentle knee lifts can help to loosen up the joints! Or just try to be a bit more active generally; walk to the shops, take the stairs rather than the lift, walk a little faster than normal to 'boost' your exercise routine. Any exercise is better than none!
- Walking is a great way to stay active and the benefits are underestimated. It is less strenuous on the joints than other forms of exercise but is weight bearing and so can help maintain bone density too.
- Swimming is a good alternative to keep the joints supple and mobile - particularly if other 'weight bearing' forms of exercise are too painful. The water will help to support the body, so have a look for a swimming session or 'water aerobics' class at the local pool. Cycling, or an exercise bike, can also be good.
- A moving joint is likely to be less painful than a static joint, so even simple movement, stretches or gentle exercises could help relieve pain. Think of a rusty hinge - keep it moving on a daily basis and it'll work pretty well. If you don't move it at all, it'll seize up completely, and then require much more effort to get it moving!
- Promoting core strength and positive posture by doing StraightenUpUK – a series of simple stretches and exercises is a great idea. Or find a local exercise class that promotes balance and core stability - local Age Well groups have several exercise classes, or Tai Chi, Yoga and Pilates are also excellent at maintaining the strength, posture and balance of the body.
There are loads of other ways for us to keep fit and healthy, despite the advancing years, increasing wrinkles and grey hairs. Remember 'USE IT or LOSE IT!'.
 Lunchbox, books, PE kit, favourite toy, homework file, left over sweets, forgotten letters from the teacher.... it's amazing all the junk that accumulates in a school bag. Just imagine what all that weight is doing to young backs! Up to 50% of kids have developed some form of back pain by the age of 14, says the National Back Pain Association. Its study also showed that 80% of children are carrying badly designed bags, or carrying them incorrectly - often slung over one shoulder which can distort the position of the upper back and shoulders, and cause the lower back and pelvis to twist.
If your child has to lean forward while carrying their bag, or if the bag weighs more than 10 to 20% of their body weight, then it is too heavy for them and may cause problems, like back and neck pain, in the future. Follow this checklist to help reduce the risk of back pain in children:
- Talk to the school about the use of lockers to minimise the number of heavy books and equipment that they have to carry around.
- Encourage your child to sort out their bag daily, only carrying with them what they need for each and every day.
- Look for a lightweight, ergonomically designed 'rucksak' type bag with waist or chest straps, in addition to shoulder straps, as these can help to distribute the load. Make sure that the shoulder straps are wide and padded.
- Adjust the shoulder and waist straps so that the weight sits on the lower back and hips, not purely on the shoulders.
- Check the fit regularly - it may need frequent adjustments, particularly during growth spurts.
- Make sure that your child wears the rucksak correctly! There is no point in going to all this effort if they continue to sling it over one shoulder. Explain to them, that whilst it might be 'nerdy', correct carrying will help to minimise back pain.
- It's worthwhile for the grown-ups to follow these tips too - many handbags and purses are far heavier than they need to be! Sort them out, only carry what you need, leave unnecessary items (like the kitchen sink!) at home. Use a handbag with a longer strap that can be carried diagonally across the chest, rather than hitched up on the one shoulder. Not only is this much easier and frees up both hands, but it will prevent you from hitching up and lifting the shoulder which can cause neck and upper back pain.
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